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Strengthening the Triceps
- Thread starter ZZuluZ
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Cubanito17
New member
Mann those are all great would have put them myself, some others are floor presses, DB elbow out extensions, Tri pushdowns, tri cable extensions, close grip inclined, rack lockouts or lockouts with bands........
TheHighwayman
New member
Any close-grip type of press is good (bench press, floor press, rack press). I'm not a big fan of tricep isolation exercises, but they seem to work well for a lot of guys. What about weighted dips? Do any of you guys do dips? I've had great results in building tricep strength with heavy weighted dips.
Good luck.
Good luck.
Cubanito17
New member
tri pushdowns and cable extensions on speed day if u lift westside well that's when I do them I'm a partial westside lifter so I'll rotate the weeks I do them.
tru almost any close grip is good, I mostly did my dips when I was just weightlifting not powerlifting now I (maybe) do them once a month just for the feel of a diff excercise. I do mine bench to bench with 2 100lb plates on my lap to failure then take 1 100lb off do that to failure then take it off until I dont feel my hands, (if i do them it's on the last day before I rest for 4 days to hit a new max with that much rest I start feeling my tris hurtin on day 2 mostly.
tru almost any close grip is good, I mostly did my dips when I was just weightlifting not powerlifting now I (maybe) do them once a month just for the feel of a diff excercise. I do mine bench to bench with 2 100lb plates on my lap to failure then take 1 100lb off do that to failure then take it off until I dont feel my hands, (if i do them it's on the last day before I rest for 4 days to hit a new max with that much rest I start feeling my tris hurtin on day 2 mostly.
Cubanito17
New member
i knew i had seen someone else do pushdowns on Dynamic bench day and found 2 world record holders go here http://www.deepsquatter.com/strength/archives/ls26.htm
the way I see it if they work for you go for it do them. One I forgot one of my fav's Tate presses
the way I see it if they work for you go for it do them. One I forgot one of my fav's Tate presses
powerlifterjay
New member
MY favorite are board presses, DB elbow out extensions, one arm over head extensions. And i dont know why but i always finish with tri pushdowns 3 sets of the same weight to failure. Just habit.
endpoint
New member
pushdowns are shit for strength.......you will never meet anyone who uses them exclusively.
the site listed is one about extra work outs. extra work out are mostly for restoration, hypertrophy and feeding into a nother work out.
push downs are only a finisher exercise......after a good tricep movement. usually used at higher reps lower weight than the first tri exercise
I wouldnt rely on them for strength purposes.
the site listed is one about extra work outs. extra work out are mostly for restoration, hypertrophy and feeding into a nother work out.
push downs are only a finisher exercise......after a good tricep movement. usually used at higher reps lower weight than the first tri exercise
I wouldnt rely on them for strength purposes.
there are some things powerlifters swear by that I don't understand and this is one of them. What difference would it make if you do one exercise for triceps over another; triceps only do one thing: elbow extension. Saying pushdowns are bad for strength and don't transfer over to bench is like saying squating will do nothing to increase your dead or vica versa. Can someone scientifically explain or prove that pushdowns are bad for stregnth? Maybe they got a bad rep because bodybuilders like them. Theorectically kickbacks are just as good as any other tricep exercise. Now I wouldn't recommend them because it's probably one of the most awkward movements around but whatever. peace
think it just comes down to form on pushdowns, dont know how many times i see guys almost doing ab crunches while trying to shift the plates. There aint much way to cheat on skullcrushers.
my own favs are JM presses, tate press, skullcrushers and close grip incline. Tho i have to admit that ill finish off with reverse grip pushdowns for a set or two.
Never was a fan of dips, but i know they work for some people.
I also read somewhere that bench to bench dips are kinda useless ? something about position of the arms/elbows etc, dont hold me to it, perhaps someone else might have more info ?
my own favs are JM presses, tate press, skullcrushers and close grip incline. Tho i have to admit that ill finish off with reverse grip pushdowns for a set or two.
Never was a fan of dips, but i know they work for some people.
I also read somewhere that bench to bench dips are kinda useless ? something about position of the arms/elbows etc, dont hold me to it, perhaps someone else might have more info ?
endpoint
New member
okay i retract my statement and say:
Pushdowns are shit because they are an awkward movement(for me).
I feel the movement (even though it is a tricep movement) will build strength which MAY transfer to the bench press.
I also feel that they are a "body builder" movement along with leg curls, kick backs and flyes. When i included this movement into my program i slowly lost all my explosive speed. As soon as i switch back to a dumbell movement I gradually developed my speed again. maybe it has something to do with the use of cables?
You cant deny the fact that a bent over dumbell row feels different to a Lat pulldown.
thats the difference i feel when i perform a lying extension (vs a pushdown)
they supposedly work the same muscles......but in a different way
maybe i cant do them properly?
maybe its the cables.
your the smart one.......am i making any sence?
Pushdowns are shit because they are an awkward movement(for me).
I feel the movement (even though it is a tricep movement) will build strength which MAY transfer to the bench press.
I also feel that they are a "body builder" movement along with leg curls, kick backs and flyes. When i included this movement into my program i slowly lost all my explosive speed. As soon as i switch back to a dumbell movement I gradually developed my speed again. maybe it has something to do with the use of cables?
You cant deny the fact that a bent over dumbell row feels different to a Lat pulldown.
thats the difference i feel when i perform a lying extension (vs a pushdown)
they supposedly work the same muscles......but in a different way
maybe i cant do them properly?
maybe its the cables.
your the smart one.......am i making any sence?
Well shit, if some easily replacable exercise is awkward then don't do it. I guess my point was that if some great powerlifter says elbow out extensions are the bomb shit for benching and all the other tricep exercises that he doesnt recommend are worthless, well fuck that. It's not like one exercise is going to make your bench explode and the other will be ineffective. This isn't rocket science; extending your elbow is extending your elbow; your tricep doesn't care or know the difference between them.
Bottom line: if you like a particular tricep exercise, stick with it. If it's awkward or you find yourself cheating too easily, don't.
Bottom line: if you like a particular tricep exercise, stick with it. If it's awkward or you find yourself cheating too easily, don't.
Tricep hell
5 super sets of 2 exercises, 10 reps per set for each exercise. With less rest and weights. Last time I did these I did pushdowns and then db floor extensions. Decent enough work.
It is called the tricep hell program, Chris Taylor made it popular.
As for specific exercises I always like the db extensions off the floor. Close grip benches are my all time favorite tricep exercise, but alot depends on how your training is structured and what other areas you need to work on.
5 super sets of 2 exercises, 10 reps per set for each exercise. With less rest and weights. Last time I did these I did pushdowns and then db floor extensions. Decent enough work.
It is called the tricep hell program, Chris Taylor made it popular.
As for specific exercises I always like the db extensions off the floor. Close grip benches are my all time favorite tricep exercise, but alot depends on how your training is structured and what other areas you need to work on.
powerlifterjay
New member
Its like this they work. Maybe not incredably for strength , but they serve a purpose. They flush blood into the tri's. Or pump them up easily. And i think theres nothign wrong with getting a little pump after your done. Before i ever powerlifted i could bench 435 raw touch n go and the only tri exercise i did was push downs, and may be some behind the head dumbell and cambered bar once a month. BUt i did various pushdowns for years when i first started lifting. Ropes, reverse, behind the head, you name it. But in that time my arms grew. Dont rely on them for strength. You wanna big bench you need to press number 1 and you need a heavy barbell exercise. Jm , board, floor, close grip, Whatever you do but you have to do these first. Pushdowns are a fininsher for a powerlifter. And thats only if you want little bigger (Looking) tri's. Maybe you dont need them for a pump on size, but like i said before its a habit. And some myths never go a way. If you like em do em, it cant hurt ya. If you dont like em stay away from them. I never do floor presses anymore. I just dont like em! I know they work , but i dont like em!
brianmincher
New member
I am not doing floor presses anymore either, they hurt my damn shoulder.
As for tricep movements, I use a bar movement (JM press, 5 board press, skullcrusher) on dynamic day, and a dumbell movement on max effort day, either tricep extensions or elbows out tricep extensions. On dynamic day I do pressdowns for 3 sets after all other exercises, but on max effort day I do not. Not any real great science behind this, just that with the dumbells, I feel like so much blood is going into the tri's that they are going to pop, and on dynamic day with the heavier bar movement, I don't feel much of a pump, so I hit some tricep pressdowns to get some blood in there. This has worked well for me so far, but if it stops working I will damn sure be doing something else.
As far as the tricep not knowing what exercise you are asking it to do, the central nervous system damn sure knows though, cause you will get weaker if you continually do the same move over and over.
B
As for tricep movements, I use a bar movement (JM press, 5 board press, skullcrusher) on dynamic day, and a dumbell movement on max effort day, either tricep extensions or elbows out tricep extensions. On dynamic day I do pressdowns for 3 sets after all other exercises, but on max effort day I do not. Not any real great science behind this, just that with the dumbells, I feel like so much blood is going into the tri's that they are going to pop, and on dynamic day with the heavier bar movement, I don't feel much of a pump, so I hit some tricep pressdowns to get some blood in there. This has worked well for me so far, but if it stops working I will damn sure be doing something else.
As far as the tricep not knowing what exercise you are asking it to do, the central nervous system damn sure knows though, cause you will get weaker if you continually do the same move over and over.
B
